Wednesday, October 1, 2014

October 2, 2014

A. AMRAP in 14 Minutes
7 Dead-lifts 155/105 (adv. 225/135)
7 Push-Ups
14 Double Unders/30 Singles

B. Build to a Heavy Single of Split Jerk
~ 10 minutes
+
EMOM For 5 Minutes
3 Split Jerks @ 60% of B.

C. 4 Sets of:
1 Minute Plank
25 Sit-Ups

Tuesday, September 30, 2014

October 1, 2014

A. For Time:
800 m. run
+
30 Pull-Ups
40 Walking Lunges 65/45
50 Wall Balls 20/14
+
800 m. Run

B. Build to Heavy Single of Squat Clean
+
EMOM For 5 Minutes
3 Squat Cleans @ 60% of B.

C,  50 Toes to Bar + Skill Work

Monday, September 29, 2014

September 30, 2014

A. 20 Minute AMRAP
10 Push Press 95/65
10 KB Swings 53/35
10 Box Jumps

Score= Rounds + Reps

B. 3 Rounds of:
8-10 Strict Pull-Ups (weighted)
15 Leg Lift Sit-Ups
20 Double Unders


Sunday, September 28, 2014

September 29, 2014

A. For Time: 
400 m. Run
21 GTO 95/65
10 Burpees 
400 m. Run 
15 GTO 95/65
20 Burpees 
400 m. Run
9 GTO 95/65
30 Burpees

GTO= Ground To Overhead (Snatch or Clean and Press)

B. Back Squat 
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90%
20 @ 55% (men +10 and women +5 from last Monday) 

C. Skills 

Thursday, September 25, 2014

September 26, 2014

A. 6 Rounds:
 On a 3 Minute Clock
300 M. Run
10 Push-Ups
10 Squats
in remaining time as many v-ups as possible
*1 Minute Rest b/t rounds
Score= Total V-ups

B. Back Squat
1x10 @ 55%
4x3 @ 70-80@
1x20 @ 55% (if last set of 20 was successful add 10# for men and 5# for women)


Wednesday, September 24, 2014

September 25, 2014

A. Complete For Total Rounds
4 Minute AMRAP
15 Front Squats 95/65
15 Burpees
*Rest 2 Minutes
4 Minute AMRAP
10 Front Squats 95/65
10 Burpees
*Rest 2 Minutes
4 Minute AMRAP
5 Front Squats 95/65
5 Burpees

Score= Total Rounds

B. 3 Sets of:
20 Walking Lunges (weighted)
15 Toes To Bar
10 Push-Ups (weighted)

Tuesday, September 23, 2014

September 24, 2014

A. For Time:
1 Mile Run (sub 2000 m. Row if needed.)
*This is supposed to be a maximal effort run to see where everyone is at

5 Minute Rest

B. EMOM For 10 Minutes
10 Wall Balls  (adv. 15 Wall Balls)

C. EMOM For 10 Minutes
3 Squat Cleans @ 60-70%

D. Skills + Burpee Challenge